Gentle Yoga For Mid-Back Tension

This 30 minute Gentle Yoga sequence will help you unravel tension in your mid-back, Thoracic spine region. Most of us suffer from a good amount of back stiffness particular behind the ribs which limits our ability to breath deeply. Let this sequence help you work out the kinks.

Transcript

Hey there. So this is going to be a gentle flow. We're going to focus mostly on thoracic spine mobility. So your spine has three parts. Cervical is right around the neck region. Thoracic is in the rib cage region and lumbar is the lower, Right? So a lot of us tend to get really sticky or really stiff in that thoracic region simply because we have this giant rib cage bound to it. So we have less mobility in that area than we do in the other areas of our spine, Right? So the other areas can be ones that tend to get hurt a little bit more because they're so mobile, But the thoracic is the one that can give us a lot of trouble because we don't actually move it as much as we should. So that's where our focus would be. As always, As you move through your practice, If you want to modify anything, Add in props anywhere or take a break at any time, Please do that. We will start in a nice soft child's pose. So your choice, Legs can either come together or they can be in a V shape with the toes together and the knees wide. That's where I'll start today. We're going to start really gentle, So take a seat back towards your heels. You can always add a little extra padding under or in between those knee creases if you need. Let's go palm on palm, Forehead rests down. Take a few moments, Roll your shoulders down your back. Rock your chin from side to side. And then let yourself just simply settle. Take a nice deep breath in. Big open mouth sigh. And just feel your hips sink back and down. Again, This time, Big breath in. See if you can get the backs of your ribs to move right in that thoracic area. Big sigh out. Good, If it's available, Go ahead and seal your lips. Breath comes in right through the backs of the ribs again. Soft, Gentle breath out. Good, Start to head into your own natural pace of breath, Turning the focus into the ribcage, Allowing it to expand when you breathe in. And soften when you breathe out. Good, One more nice big in. Gentle, Soft out. Good, As you're ready, Slowly lift your gaze. Good, You'll extend your arms long in front of you. So as long as they go. When we extend our arms, Our shoulders tend to lift up too, Which can be a little bit sticky. So walk your shoulders back. Head doesn't even need to be on the floor. And you're just gonna reach with those arms as far as you can. Maybe starting to feel a little stretch through the lats, Through the outer armpit region. Maybe even a gaze forward. Chin can tuck or untuck any amount. Big breath in. Soft breath out. Good, Hips are perfect, They'll stay where they are. You're gonna crawl your upper body with your hands all the way off the left edge of your mat. So now the right hand will be the long one. Left hand, I like to slide it underneath my left shoulder for support. Head probably won't fully lay down on the ground. If it does, We get kind of squishy in there. So let yourself stay lifted. Keep crawling that right hand forward, Trying to get a little stretch through the side body. Relax your right shoulder back, That's the hard part. Nice big breath in through the crown of your head and that right ribcage. Big breath out. Good, Press a little deeper into the floor, Offer some support, Breath into the right rib. Breath out. Good, Keep yourself lifted. We'll crawl over to the other side. This time, The left hand is the longest one, Right at the edge of the mat, Right hand underneath your shoulder. Head will float, So you have to support that neck. Breathe into the left ribs here. Soften the left shoulder back. Big breath in. Big breath out. And breath in. Big breath out. Beautiful, Let's go back to that neutral where we started. See if the arms have a little more space. Maybe they crawl a little forward. Gaze forward with those eyeballs. Tuck the chin a little bit. It's like you're trying to look right through your eyebrows. One more inhale. One more exhale. Good. Just teaching those ribs they can move. Walk your hands back under your shoulders. Draw yourself up to all fours. Knees come in right in line with your hip bones. And then hands want to land right underneath your shoulders. Good. So first thing we'll do to help that thoracic movement is get our shoulders moving as well. So we can get the top of the rib cage a little bit looser where we have a little bit more mobility. So hands, Fingers spread out nice and wide. We're looking for wrist, Elbows, And shoulders to be in one line. The way we can check that is go ahead and bend your elbows. Most of us tend to buckle our elbows outward. So keep them bent, Right? Now I want you to squeeze the inside of your elbows towards each other. That'll wrap your arm in its socket, Shift the weight into those fingertips. So now that your fingers pressed down, Lengthen your arms as straight as you can get. Good. Take a big breath in here, Pull your shoulder blades apart. So you're gonna dome just the upper back. When you exhale, Let the shoulder blades clink and the heart drops through. So this is shoulder flossing. Inhale, Shoulder blades separate. Exhale, Shoulder blades drop. And that's the way we move. So you keep breathing and moving. Inhale, They separate. Exhale, They soften. I like to support my neck here to keep it a little bit long. Some of you might enjoy just letting the head hang. If it feels like too much to support the head, You can always drop your chin towards your chest. These ones, If you're anything like me, Get tiring pretty quickly, Already starting to feel tired. Let's do three more. To. Good, And one. Good, Come back to neutral. Draw your knees in towards each other. Take a seat back on your heels. Just release your wrists. That's a lot of pressure on the wrist. Roll your wrists around one way and the other. Shake them out. What also feels nice is place them together, Interlace them, And roll them around one way. Pause, Roll them around the weirder way. Let all that go. And then go right back to that all fours. Hands plant down underneath your shoulders. You can do your little test again. Elbows bend, Squeeze in, Long arms. This time we're gonna roll our shoulders. So you stay where you are. I'll show you the movement because for some reason when we do it facing this direction, Our brain implodes a little bit. All you're gonna do is shrug your shoulders up to your ears, Squeeze the shoulder blades down your back, Pull them forward. So it's a normal way that you would roll your shoulders. And then we're gonna switch that and go forward, Up and down. What makes it tricky is you're gonna have your arms in front of you and there'll be weight on them, Right? So now the arms can't actually move, It'll just be the shoulders. So the motion will look like this. It'll feel a little bit different. It's going to feel a little deeper, Right? And then the arms will be still. So that's the motion that we're working for. So step into those all fours with your hands, Your knees on the ground, Nice long spine, Pull your belly in. Let's pull our shoulders up to our ears, Give them a squeeze. Clink your shoulder blades together, Your heart falls through just like it did before. Drag your shoulders down your back and now pull your shoulder blades apart. Shoulders go up to your ears, They squeeze, They drop, They pull apart, Up to the ears, They squeeze, They drop, They pull apart. Just shrug your shoulders up and then down your back. Let's do two more. Up to the ears and down your back. Up to your ears and down your back. So this one feels weird. It's tricky to get used to, But it's like this beautiful deep massage on the spine. Now we're going to do exactly the opposite. So nice long spine to start, Take your shoulders up to your ears, Push the mat away. So the spine is going to dome first, Move your shoulder blades down your back and then clink them together. Then move them up to your ears forward. They separate. Down the back, Heart falls. Pull your shoulder blades apart. Dome. Heart falls. Whew, That one's trickier for me. Let's do two more. And if you feel like you're going in the same direction, See if you can pause and go in the opposite direction, Like take a few rounds just to kind of figure it out. Good, Last one all together. Perfect. Let that go. Come back to a seat again. Little wiggle, Little shake it off those wrists. Let them feel nice. It's amazing how little work we need on those wrists for them really to start to tire. Now let's just do some cat cow, Start to move the spine around. Inhale, Eyes high, Belly drops. Exhale, Dome and round, Chin towards your chest. Pull your shoulder blades apart. Inhale, Cow belly drop. Exhale, Cat round. Inhale cow. Exhale, Cat. Inhale cow. Exhale, Cat. Good, Let's do one more. Inhale, Cow. Exhale, Cat. Beautiful. From here, Sink back onto your heels so the feet will stay far apart. Crawl your arms forward, Back to really soft child's pose. Give yourself a break. So I know my shoulders are already feeling sticky and tired. I'm gonna melt my forehead down, Maybe even relax the arms a little, Let go of all of the work there. Deep pull in. Gentle, Soft out. Deep pull in. Gentle, Soft out. Good, Last little bit on our knees here. Crawl back to all fours. Good. So this mobility, We're going to think of kind of fanning the ribcage open and then letting it close back up. We'll start with our left hand plugged down into the ground. So that nice, Strong left hand really stacked, Wrist, Elbow, And shoulder, One straight line. And this arm is going to be still. This is kind of the pole we're going to work around. Right hand will go to the back of your head. Right away, I just want you to make your elbow really wide and notice if the whole body sunk down. Can you pull it back up? This knob itself is very challenging. Take a breath in, Lift your right elbow up, Exhale, Right elbow towards the left arm. Might never get there, Doesn't matter. Inhale takes it up, Yawn open. Exhale takes it down. How strong can that left arm stay? Inhale up. Exhale down. Inhale up. Exhale down. Really press into the left thumb. Inhale up. Exhale down. And hella. Exhale down. Good. That should have been five. Let's release that. Right hand goes down. Left hand goes behind our head. We're going to switch. Notice if you sunk down, Push the floor away. Reach your left elbow wide. Inhale takes it up. Exhale, Left elbow towards the right arm. That's one. Inhale up. Exhale down, That's two. Inhale up. Exhale down, That's three. This side is much trickier for me. Inhale up. Exhale down, That's four. Gorgeous. Inhale up. Exhale down, That's four. Inhale up. Exhale down that five. Good. We might've done six, But good for us. Perfect. Take a moment there. Roll your shoulders, Little cat cow, Anything that you need. Perfect, Let's get off of our legs. So stretch out the backs of your legs for a moment. Release the knees. Good, And then come to a seat. This seat will find a butterfly. So butt bones on the ground, Feet together, Knees wide. You're welcome to sit on a blanket underneath the butt bones. Feet can move forward or come closer together, Whatever feels nice to you. Really tall seat here. We're just going to move the spine again, Just like we did in Cat-Cow. So long spine, Inhale, Gaze goes up, Chin lifts, Heart lifts up. Exhale, Chin to your chest, Dome and round. And this time I do want you to push your spine back in space. So really cave into yourself. Inhale, Press everything forward, Puff the heart forward and high. Exhale, Cave in. One more inhale. Big rocks on the pelvis, Exhale. Good, Inhale gives you a nice tall seat. Swoop your arms up above your head. Shoulders wanna lift when the arms lift, So melt them down. You can always cactus the arms. Take them wide and bend the elbows. Long spine here, Full breath in. Exhale, Twist over to your right. So maybe you move in the opposite direction of me, That's fine, But your right, Good. Head and neck are the last to arrive always. Good to move the spine and a little twist for the thoracic. Can you make both butt bones equally as heavy? And let's spread out the collarbones so we feel a little bit wider. Big breath in. Big breath out. Inhale, Come back to center, Zip up, Get tall. Exhale, Twist over to your left, Right? Any direction you're facing. Left shoulder wraps down your back, Chest wide, Breathe in. Breathe out. Good, Again, Inhale, Arms swoop up above your head. Exhale, Twist over to your right. Good, Find that nice, Long spine. We'll pause here. Left hand stays attached to the right knee where it is. Right hand will go up behind your head, Just like it did before. If you found that you sunk back in space when you do that, Can you press your head up more and feel taller? Good, Now send your head backwards into your right hand, Right hand forward into your head. So nice, Strong back. Right elbow will lift up to the sky. You'll find this little side bend sensation. Inhale takes it up. Might be really sticky. Notice if you rocked over, Make that right butt bone heavier. There you go. Exhale takes you back where you started. Good. Inhale all the way up. Exhale all the way back. Two more, Inhale up. Exhale back. Good, Inhale up. This time, Pause when you exhale. Stay right where you are. Soften your right shoulder. Good, Maybe you keep the hand and head attached. Can you lay the head back a little more? Maybe the right arm lifts up to the sky to increase the stretch. And some of you might have the availability to start rainbowing that arm over your head. You can always gaze downward as well. It's really sticky in this region. This is where our QLs are from that right hip bone to that right rib cage. One more inhale. Good, Exhale, Right hand swoops around like you're kind of chopping through the air. It'll reach towards the left knee. Might touch it, Might not. Dome your spine again. Tuck the chin. Good, You'll let all of that go. Release your arms, Swing them behind you. Clink your shoulder blades, Lift your heart, Crack your heart open like a little mermaid on the rock. Good, Let's start again. Inhale, Lift up nice and tall. Exhale, Gentle twist over to the right. Good, Inhale nice and tall. Exhale, Gentle twist to the left this time, And we pause. Roll your left shoulder down your back. Sit up a little bit taller. Left hand goes behind your head, Wide elbow. Inhale lifts you up. And again, Check in, Make that left butt bone heavier. Exhale takes you back to where you started. Inhale up. Exhale back. Two more, You've got it, Inhale up. Exhale back. Last one, Inhale up and we pause when we exhale. And here we just play, We either sit, Maybe you extend the arm, Maybe reach over a little bit more. Can your left butt bone get heavier, Heavier, Heavier, Heavier? Play around with where the gaze has gone. One more inhale. Exhale, Left hand reaches forward diagonally across the body towards that right knee, Whether it grabs it or not, Doesn't matter. Tuck your chin, Curl your spine in like an angry cat. Good, Inhale, Sit up tall, Swoop your arms wide, Clink them behind you, Lift your heart up, Up, Up, Up, Up to the sky. Let's roll into ourselves, Chin to your chest, Crawl your arms forward and fold over your legs. You might be really high, You might be really low, Maybe your spine is straight, Maybe it is soft. And wherever you land, I want you to breathe into the backs of the ribs again. Big, Full breath in. Gentle, Soft breath out. Full breath in. Soft breath out, Letting our hips open as well. Last one like this, Breath in. And breath out. Good, Sit up nice and tall, Send your legs long in front of you, Shake them out, Let them go. We'll meet back in that all fours just to find a really soft downward facing dog. So flip your toe pads down, Inhale, Lift your knees up just for a moment, Sink back in space, And then lift your hips high, Downward facing dog. Bend one knee, Bend the other knee, Shake your head, Little yes, Little no, Whatever feels good to you. And then settle into your relative stillness. Remember for these down dogs, Especially in a gentle class, Knees can be deeply bent, Elbows can be bent. You just want to connect deeply with the earth to send energy right back up through those long, Strong bones. Breath in. Breath out. Good, Inhale, Gaze forward, Soft knees. As many steps as you need to walk up to the top of your mat. Always an option to take blocks and place them underneath your hands if that makes life a little easier for you. Not a necessity, But also super helpful. If you have them, You're welcome to use them. Take a moment just to drape over your legs. Feel what it feels like just to be on the legs for a moment. Little half lift here, Ardha Uttanasana. So again, Turn your focus to the back of the spine. It often rounds here. What if you pulled your heart a little more forward and your shoulders down? Good, Now breathe into the backs of your ribs again. Full breath in, Ribs get wide. Full breath out, Ribs get soft. Good, Let yourself fold, Soft spongy knees, Head drops, Roll up one spine bone at a time. Feet are just about hip bone width distance and if you come to standing you find that your feet are a little bit wide just wiggle them right underneath your hip bones hip bones are those knobby parts hip bones knees ankles in one straight line swoop your arms up above your head nice and tall good hands go behind our head with our elbows wide just like we played around with before hands will press into the head head presses back into the hands belly zips in heavy the feet down inhale exhale stretch up and over to the right let the elbow lead the way just think left elbow lifts right elbow drops. Pause here. Belly in, Heart wide. Left elbow will tug you right back up to where you started. Exhale up and over to the other side. And again, These don't have to be deep. You will feel them. Step heavier into your right foot. Think belly back, Heart forward. Inhale back to center. Elbows stay wide. Make your head heavy in your hands, Hands heavy into your head. Lift your chin. You'll offer a little traction. So hands are going to pull up on the skull as it starts to lay back. Turn your glutes on, Your legs on, And widen your elbows. Good. Inhale brings you back to where you started. Elbows clink in towards each other. They don't really need to touch, But they'll just come in. No pressure on the head now. Hands are just rested there. Chin into your chest. You sit down and roll down one vertebra at a time. Really mindful with the spine. Inhale a half lift here. Exhale, Softly let that go. Let's do that again. Let's get a little movement into the spine. Inhale, Lift up, Arms swoop up high mountain pose. Exhale, Hands behind your head. Make those elbows wide as you breathe in. Strong belly. Exhale, Stretches you up and over to the right. Inhale back to center. Exhale stretches you up and over to the left. Good. Inhale, Center. Wide elbows, Little back bend. Think of it as just a puff of the heart out. Inhale center, Elbows buckle in, Sit down almost to a chair there, Chin in your chest and round down. Inhale, Little half lift. Exhale, Let that go. Let's do one more. It just feels so nice. Inhale, Roll up and touch the sky. Exhale, Hands behind your head, Get nice and wide as you inhale, Strong belly. Exhale, Stretch up and over to the right. In Health Center. Exhale, Stretch up and over to the left. Good, Inhale, Center. Gaze up, Open your heart, Open your elbows. Inhale, Center, No pressure on the head now, Chin to your chest. Sit down first and roll through your spine one spine bone at a time. Good, Hands release, Inhale, Little half lift here. Exhale, Fold. Good. So fingers on props if you have them or on the floor. Right foot will step in between your hands. Left leg steps back into a nice long lunge. Give yourself a little rock, Rock, Rock. Good, And then shift to the front of your right toes, Melt your left knee down. Another option is to take a blanket or any sort of cushioning underneath the knee. Toes can be relaxed if that supports the knee or tucked under, Whatever feels good for you. Take a moment here, Fingers on the floor or on your thigh, Whatever feels better, And just stretch into the front to the left hip here. Big full breath in. Gentle, Soft breath out. Good, Step deeper into the front foot, The right foot. Push down to turn the right leg on. Breathe in. Good, Right hand on top of the thigh if it isn't there already. Left hand to the floor or a prop, Whatever feels good to you. We're gonna work with a little bit of that kind of yawning open of the spinal column. So hinge forward so you're in a nice diagonal. Right now I feel my right belly and right rib cage pretty much on my right thigh. I'm gonna press into my right thigh. When I inhale, I'm gonna roll my right shoulder down my back. You can gaze over the right shoulder up or keep the gaze down. Exhale, I'll just drop my right shoulder back down. Step into your feet, Inhale, Roll the right ribcage open. Exhale, Back and down. Two more, Inhale, Roll open. Exhale, Back and down. Good, Last one. Inhale, Roll open. Exhale back and down. Beautiful. To let go of the right leg, We'll bow backwards into a half split. Ardha Hanumanasana. Hinge back until your hips line up with your left knee. Wiggle, Wiggle, Wiggle your right foot forward. Whether you're using props or not, Hands move back underneath your shoulders and your front knee, Right knee is relatively straight. Mine is always bent a little and yours can be too. Pointing makes life a little bit softer, Flexing a little more challenging. Give your tail a little wag there. Go ahead and bow in for a moment. Feel that deep, Deep hamstring stretch. And then think right hip back, Right hip back, Right hip back. Keep that soft bend in your right knee. Let's find a half lift. Pull the spine forward. Wide through your heart. Good. And again, Everything will stay the same, Nice and long in the low back. It's just that rib cage that's going to bow in as you exhale. Good, Inhale, Ribcage lifts and opens. Exhale, Bow in. Last one like that inhale ribcage lifts and opens Exhale, Bow in. Really nice work. This time you lift it to see where you're going. Bend your right knee, Step forward back into your lunge. Hands move forward with props or not. Good. Lengthen your left leg. Feel it get nice and strong. Either one big step, If that works for you, Or a lot of little steps. Left foot jumps up to match the right. Bend your knees full. Give it a little shake. Let all of that go. Fingers on your shins or props, Soft half-lets. Let's try the other side. Left foot stays, Right leg slides back into a nice long lunge. Little shift, Shift, Shift to find your placement. Melt your right knee down. Play around with the right toes relaxed or turned on. Just a moment to stretch and kind of let the pelvis feel what's happening here. We always want to make sure the front knee is in line with or behind the ankle. We often get into a place where it's overstretched here and then that eventually bothers the knee. So we don't want to worry with that. Scoot that left foot up as much as it needs. Maybe your hands are on your thighs right away. Maybe there's a little sway or movement, Or maybe you're still. Good, Let's leave the left hand on the thigh, Right hand comes down to the prop or the floor, Whatever works. Inhale, We're going to roll the left shoulder down the back, Roll open and look over the left. Exhale, Come back down. Good. Inhale up. Exhale down. Inhale up. Exhale down. Inhale up. Exhale down. Good. Take a big breath in here. Big breath out, Bow into your half split Ardha Hanumanasana. So hips hinge back, Hands end or props move back. You shift, You wiggle, Let the chin bow down, Point flex the foot, Your chance to play around. Good, Inhale, Little half lift. Pick up the heart and then let's tug that left hip back. Tug the left hip back, Tug the left hip back, Tug the left hip back. Good, Just the ribcage, Bowels, Exhale. Inhale, Lift up. Exhale, Bow the ribcage. One more, Inhale lift. Exhale, Bow. Inhale lets you gaze forward, Shift forward, Hands move up to support you on your props or not. Nice, Long, Strong right leg. Lots of steps or one big step forward. Feet match each other and you fold. Good. Little half lift here. Exhale, Let that go. Come back down to hands and knees. Slow, Soft step back in place. Good, Nice long all fours. You can always use props under your hands in your all fours as well if that suits you. We'll find a little bit of action, Thread the needle, Very similar to what we just did. Left arm stays long and stacked, Right hand swoops up to the sky. So yawn that ribcage open, Right arm dives underneath the left arm. So that's you needle threading through. Lay your right shoulder down underneath your left shoulder. Left hand underneath the left shoulder. Head rests down. Tricky part here is the right ear tends to mush into the ground. Can you keep the skull connected but lift your ear up a little bit? Good, This might feel like plenty. Can you breathe deep into your right ribcage? Or perhaps your right arm presses more into the ground, Which gives you more rotation. Full deep in right through the ribcage. Gentle, Soft out. One more big breath in. Big breath out. Good, Left hand presses down, Right arm swoops up, It opens as wide as feels good to you. Roll the wrist, Elbow, Shoulder, Neck. Stamp the right hand down. Let's play around on the left side. Inhale, Left arm yawns open. Exhale, Thread the needle, Dive it through. Let it lay itself down. Right hand moves underneath the shoulder. Lift the left ear up lightly. Press deep into the left arm. Notice a lot of weight is probably on that right knee. What if you tugged it back to the left? Good, Can the spine feel longer? Breathe deep into the backs of the ribs. And one more in. One more out. Good. Stamp your right hand down. Left arm reaches up nice and wide. Let that release. Let it go. Good. Walk yourself forward. Come to a seat. Legs long in front of you, Really nice work. Little shake, Little wiggle with those legs. Props can move out of the way if you were using them. Good, We'll do a little bit of ab work on the way down. Bend your knees, Heels or feet on the ground, Reach forward, Cave in your belly. So pull belly into spine. So pelvis curls under you, Move your chin away from your chest and roll down as slow as you can. Often there's a little thud. Oh, There's mine. We always have a little thud there, Trying to smooth it out and then take a big stretch when you land. Good, Knees come into your chest, Soft rock side to side. Good. Crawl your shoulders out from under your ears. Cactus your arms. So imagine your arms becoming a goal post. Exhale, Both knees soften over to the left. Take the gaze to the left for a moment. Breathe right into that right ribcage, The one that's puffed up to the sky. Breathe in. And breathe out. Good, Take a breath in, Fill up that right rib. This time move your chin to the right as you exhale. One more round here. Big breath in, Right ribs move. Big breath out. Inhale both knees into your belly. Exhale, Both knees soften over to the right. Take your gaze to the right. Maybe the shoulders need to readjust themselves. Breathe into the left ribs. And breathe out. Good, Breathe into the left ribs. Chin turns to the left as you exhale out of the left ribs and just stay as you are. One last big breath in. Gentle soft breath out. Beautiful. Inhale both knees into your belly. You'll curl into a ball pose. So you can reach over your shins or down to your feet. Head and shoulder blades can come up if that doesn't cause tension, Or you can leave them on the ground. Tuck yourself in, In, In, Relax your shoulders, Soften your jaw. One more inhale. Exhale, Everything drips long, Final rest, Final Shavasana. Arms and legs can be nice and wide, And for those of us with tender low backs, Or just a lot of soft tissue in the glutes, It might feel nicer for your feet to be wide, Knees bent, And your knees to knock in together into a fallen bridge. Tuck your shoulder blades to bed underneath you. Eyes close or gaze softens. Jaw unhinges and you just breathe deep full in. Big Soft out. And breath in. Breath out. Let yourself start to drift away. I will call you back when it is time. If you found a soft space to land, Just stay right as you are. If you are ready to move on with your day, Gentle movements in your fingers and toes. Maybe a big stretch, Knees eventually find their way into your abdomen. Soft rock from right to left. You land on either side in a really soft fetal position. And then just let yourself settle. Big breath in fills the ribcage, Lets the mind fill up with anything that felt good. Big breath out softens the ribs and helps you to release anything that got in your way. Gaze softer, Eyes closed, Your free hand draws you up to a nice tall seat. Any comfy seat that works for you works for me. Let your butt bones drop down, Your head float, And your arms just rest. Take a huge breath in. Audible sigh. Release your practice. Hands to your heart space, Palms touch, Breath in. Exhale, Exhale, Bow your chin into your chest. A moment of gratitude for your practice. For your effort, Your energy, Your courage, And most importantly, Gratitude for you. For who you are. And for all that you do, Whether it goes seen or not, You trust that it is enough. Because you yourself truly are. Namaste. Thank you all so much for joining me. I hope you feel good. Use this practice, Try it on, Add it to another half an hour practice, Morning, Noon, Night, This one should feel great. I'll see you all soon. Bye.